Sunflower Halibut & Green Beans

This is a variation on my original Sunflower Salmon. Using a milder white fish I decided to change to a seasoned Panko which turned out to be a good move for flavor intensity and balance. Enjoy!

Ingredients:

• 2 halibut filets – about 6 oz each
• 2 tbsp seasoned Panko
• 2 tbsp mayo
• 2 tbsp roasted sunflower seeds
• olive oil as needed
• 8 oz fresh green beans
• salt & pepper to taste

Preparation:

I always prefer to roast my own seeds because it’s so easy and I know there’s nothing getting added. Place seeds in a dry non-stick skillet over medium heat. Toss frequently until the seeds reach a toast you like. Remove them from the skillet so they stop toasting.

Pat the filets dry and salt & pepper both sides. In a small bowl mix together mayo, seasoned Panko and toasted sunflower seeds to a thick but workable paste – add a dash of oil if needed. 

Coat the top of the fish. Bake at 350 degrees for 10 minutes. Switch to broil for an additional minute.

Steam or boil the green beans as per usual. Toss with a splash of olive oil and salt to taste.

Blessed be... and happy cooking!

Mom's Christmas Calamari

This dish has been part of the traditional seven fishes on Christmas Eve in my wife's family pretty much every year that I can remember. That's a long time... we got married in 1982. Some of the fishes may change, but this dish will never be swapped out... it's THAT good!

Whatever your religion may be, I wish you a blessed Yule... hopefully your holiday is filled with the same prolific Yummy Noises I hear when this dish hits the table. :-)

Gotta cook the dish in Mom's Guardian Service!

Ingredients:

• 3 lbs cleaned calamari, heavy on the tentacles
• 1 large yellow onion cut up
• 1 28oz can whole peeled tomatoes through blender, no chunks
• Salt & pepper to taste
• Handful of fresh basil
• Olive oil

Preparation:

Cut calamari into bite size pieces; I like 5/8 - 3/4" rings. 

Soak calamari in salt water for 30 minutes, then drain for 30 minutes.

Saute cut up onion in olive oil until translucent.

Add  calamari and basil and saute until just cooked through, tossing frequently.

Add tomato and stir. 

Bring to a simmer and add salt and pepper to taste. Simmer for maybe 5-10 minutes and serve. 

Do not overcook!!!

Blessed be… and happy cooking!

Halibut with Spice of Life Rub and Savory Fruit Salsa

My friend Betsy Kelp Galloway is a culinary Goddess when it comes to fish/fruit combos. Here is one of her amazing dishes with a Spice of Life rub that easily elevates the fish to Next Level. Enjoy!

Ingredients for Savory Fruit Salsa:

• 6 ounces fresh jumbo blueberries
• 2 fresh peaches, cubed
• ½ cup cilantro leaves, coarsely chopped (if you’re not a fan of cilantro, substitute fresh basil or parsley leaves)
• ¼ cup red onion, finely chopped
• 1-2 cloves garlic, minced
• 2 teaspoons fresh lime juice
• ½ teaspoon ground cumin
• ⅛-¼ teaspoon salt
• ⅛-¼ teaspoon coarsely, ground pepper

Ingredients for Halibut with Spice of Life Rub:

• 4 - 4 to 6 ounce halibut filets (or other white fish)
• 1 tablespoon of heart friendly oil, such as olive or avocado oil
• 1 teaspoon ground cumin
• 1 teaspoon Chinese five spice powder (combination of star anise, cloves, cinnamon, Sichuan pepper, and fennel seeds)
• 1 teaspoon freshly ground pepper
• ½ teaspoon salt

Preparation:
First make the Savory Fruit Salsa by mixing all ingredients in a medium bowl. Set aside for 30 minutes to give flavors time to meld.
Next, make the Halibut with Spice of Life Rub. 
Pat the halibut filets dry,
Mix all spices thoroughly.
While dividing the spice mixture equally, rub on the top and bottom of each of the pieces of halibut.
Heat a large skillet, with just enough oil to barely cover the bottom of the skillet, over medium-high heat. When oil begins to shimmer, carefully place halibut in the pan leaving space among the filets.
Cook the halibut for approximately 3 minutes; do not disturb it until time to turn. Turn halibut over to complete cooking.
Depending on the thickness of the halibut portions and desired degree of doneness, continue cooking approximately 3 minutes or until fish begins to flake. Do not over cook as over cooking will result in dry fish.
Serve immediately with savory fruit salsa.

Blessed be... and happy cooking!

One Pot Pollock

Yes...there's some pasta. LOL But only 8 oz in the whole dish. With pasta having a low to mid-range GI of 50-55 it's okay to splurge with a sensible portion. ENJOY!

Ingredients:

• 4 cups vegetable broth
• 2 tbsp olive oil
• 8 oz uncooked short macaroni of choice
• 8 oz frozen cut leaf spinach, thawed.
• 1  28 oz can whole tomatoes in puree
• 1  small onion, chopped
• 4  cloves garlic, chopped
• 1 1/2 tsp dried basil
• 1 1/2 1sp dried oregano
• 1/8 tsp crushed red pepper flakes
• 1 tsp salt
• 1/4 tsp black pepper, (or to taste)
• ~12 oz pollock bites or cod
• shredded parmesan cheese

Preparation:

Add tomatoes to a large deep pot, cut and mash with potato masher, then add broth and uncooked pasta. Add remainder of the ingredients except fish. Make sure everything is submerged under the broth. Cover the pot with a lid, and bring to a boil over high heat. Remove lid and turn down to medium heat. Boil continuously 5-6 minutes, then add fish and simmer another 5 minutes or until pasta is done and most of the liquid is absorbed. Stir occasionally.

Ladle into bowls and top with Parmesan cheese.

Blessed be… and happy cooking!

Weekend Ramble: The Best Exercises If You Have Diabetes

Let's be honest... nobody enjoys exercise. Ok some people do but for the most part we diabetics are not the biggest fans. We're not young bucks anymore and may have a few extra pounds we're ashamed of on some level. If you're anything like me, I despise the whole gym scene. The smell alone tends to turn me around at the door. Now... we all KNOW that exercise will help us with our diabetes, so let's explore these low impact exercises that can actually be fun. My absolute favorite is walking. Carolyn and I have found many many trails of varying levels right in our own backyard. All you need to do is Google "Hiking trails near me" and let the internet find things that may very well surprise you! :-) 

Meanwhile... check out this neat list assembled by the good folks at WebMD.com

The Best Exercises If You Have Diabetes

Medically Reviewed by Michael Dansinger, MD on January 28, 2023

Fighting Diabetes? Do It Actively

Exercise is good for pretty much everyone. It’s especially important if you have diabetes. Workouts can do all kinds of things for you, like lower your blood sugar and blood pressure, boost your energy, and help you sleep better. If physical, high-impact exercises aren’t for you, there are plenty of other options.

Walk

It’s a simple way to get exercise and fresh air. It can lower your stress, too. A brisk stroll of 30 minutes to an hour 3 or 4 times a week is one way to hit your target. It’s easy to get started: Take Fido around the neighborhood or walk to the store instead of driving. Once you’ve made it a habit, it can be rewarding -- and motivating -- to track your steps and your progress.

Dance

This can be a fun way to get your exercise. Just shake your groove thing for 25 minutes, 3 days a week to help your heart, lower your blood sugar, ease stress levels, and burn calories. You don’t need a partner to get started, either. A chair can be good support if you need it.

Swim

This is one aerobic exercise that doesn’t strain your joints like other ones can. It also lets you work muscles in your upper and lower body at the same time. Hitting the water is also good for your heart. It can also lower cholesterol and help you burn serious calories. If a lifeguard is on duty, let them know you have diabetes.

Bike

Fighting diabetes can be as easy as riding a bicycle. Whether you use a stationary one or hit the road, 30 minutes a day 3 to 5 times a week can get your heart rate up, burn blood sugar, and help you lose weight without hurting your knees or other joints.

Climb Stairs

This can be a healthy and easy way to burn calories and get your heart and lungs working faster, especially if you have type 2 diabetes. Going up and down stairs for 3 minutes about an hour or two after a meal is a good way to burn off blood sugar. You can do it anywhere there’s a staircase, like when you need a break from work.

Strength Training

You do this with free weights or resistance bands. It can lower your blood sugar and help make your muscles and bones stronger. You get the most out of it if you do it twice a week -- in addition to your aerobic stuff.  You can do many of these exercises at home, like:

• Lifting canned goods or water bottles
• Push-ups
• Sit-ups
• Squats
• Lunges

Gardening

If the idea of traditional exercise isn’t for you, don’t worry. Time in your garden counts as both aerobic activity and strength training. It gets your blood going (since you’re walking, kneeling, and bending). It also builds muscles and helps your bones (since you’re digging, lifting, and raking). You’re also outside, where your stress levels can be lower.

Yoga

It’s worked for some 5,000 years as a low-impact exercise that can make you stronger and more flexible. Yoga can also help with balance. The motions, poses, and focus on breathing may also ease stress and help build muscle. That can keep your blood sugar levels more stable.

Tai Chi

This ancient Chinese art uses slow, controlled movements -- along with visualization and deep breathing -- to build strength. It can also help with mobility, balance, and flexibility. This gentle exercise can also lower your stress level. It may also help prevent nerve damage in your feet.

How Much Is Enough?

At least 30 minutes of aerobic activity 5 days a week can help the insulin in your body work better. We’re talking exercise that gets your heart and lungs going and kicks your blood flow into a higher gear. If you haven’t been active in a while, start with 5 to 10 minutes a day and build up over time.  Talk with your doctor before you start.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Sylvan Run Chowder by Chef Michael R - A Definite Favorite

This elaborate and very tasty chowder was created at our place upstate New York during the pandemic lockdown in 2020. My kitchen became my safe space once we realized how deadly the virus was becoming. I was very fortunate to be able to escape the insane death toll in the New York metropolitan area, and I kept my sanity during all the madness with help from my forest, my kitchen and my One. This chowder is something good that came out of the 2020 lockdown, and it is my gift to you today. 

Don't freak when you read the ingredients list.... even diabetics have to live a little sometimes! :-)

Ingredients:

• 1/2 lb sliced bacon
• 1 tbsp salted butter
• 2 yellow onions, chopped
• 2 cups regular chicken stock
• 8 oz clam juice
• 3/4 lb of your favorite potato cut to bite size cubes
• 2 celery ribs, chopped
• 1/8 tsp red pepper flakes
• 1+1/4 tsp salt
• 2 cups frozen corn kernels
• 1 cup whole milk
• 1 cup heavy cream
• 1.5 lbs cod or pollock cut to 1" chunks - the best can be found at Wild Alaskan Company
• 2 medium tomatoes, diced
• 1/3 cup chopped basil
• 1/2 tsp black pepper
• 1 loaf good Italian bread (optional)

Preparation:

In a large pot, cook the bacon until crisp. Drain the bacon on paper towels and crumble when cooled.

Add the butter and onions to the pot. Cook over moderately low heat, stirring occasionally, until the onions are translucent, about 5 minutes.

Add the stock, clam juice, potatoes, celery, red-pepper flakes, and salt and bring to a boil. Reduce the heat and simmer until the potatoes are tender, about 20 minutes.

Return the bacon to the pot. Add the corn, tomatoes, basil, milk and cream and simmer for 10 minutes. Stir in the cod and black pepper. Bring back to a simmer and cook until just done, about 3-4 minutes longer.

The juice from the tomatoes will make this more of a soup than a chowder, so make a little roux to thicken the broth if you like.

For a fun addition to this already great chowder, consider making some crostini!

Crostini:

Cut loaf into 1/4” slices on an angle so they’re larger than loaf diameter and also prettier.

Brush both sides of each slice with olive oil and arrange on baking tray. It’s ok if they touch each other.

Bake at 375 degrees for 6-7 minutes or until tops just start to brown. The bottom side will be more toasted so JUST browned tops is when you want to take them out.

Blessed be... and happy cooking!

Barley with Beef Stock & Mushrooms

After multiple tries I can finally say the balance in this side dish is so good that it will rival any protein for top billing when served. :-) Cooked pearled barley is an excellent choice for diabetics as it has a GI of only 28 and a GL of only 6.2. Cooking it in a blend of beef stock and water and adding mushrooms takes this grain to a Next Level... Enjoy!

Served here with my Venison Fried Meatballs

Ingredients:

• 1 cup pearled barley - long cook - rinsed
• 2 cups beef stock
• 1 cup water
• 6-7 oz baby portobello mushrooms - coarsely chopped
• 1 tbsp salted butter
• 1 tbsp olive oil
• salt to taste

Preparation:
Bring beef stock and water to a boil. Add barley after a good rinse and simmer for approximately 4o minutes. Check liquid level toward the end as every stove is different. Adjust your timing as needed.
While the barley is simmering, saute the mushrooms in oil and butter until just done. Cover and set aside.
When barley is done, blend in the mushrooms. Check seasoning and add salt if needed.

Blessed be... and happy cooking!

Coconut Chickpea Curry

This recipe was adapted from the original found at allrecipes.com by replacing the white rice with pearl barley in order to make this great dish more diabetic-friendly. Enjoy!

Ingredients:

• 2 tablespoons grapeseed oil
• 1/2 cup chopped yellow onion
• 1 tablespoon minced garlic
• 1 tablespoon grated or very finely minced fresh ginger
• 2 tablespoons Thai red curry paste
• 1 (13.5 ounce) can unsweetened coconut milk, well-shaken (such as Thai Kitchen)
• 1 cup vegetable broth
• 1/2 teaspoon kosher salt
• 2 (15 ounce) cans chickpeas, rinsed and drained
• 2-3 handfuls baby spinach leaves - more if you like :-)
• 1 tablespoon fresh lime juice
• 1/2 cup coarsely chopped roasted cashews
• fresh cilantro or Italian parsley for garnish
• 3 cups cooked (1 cup raw) pearl barley - use vegetable broth in place of water
  

Preparation:

Heat oil in a large high-sided skillet over medium. Add onion and cook, stirring often, until softened, about four minutes. Add garlic and ginger; cook, stirring constantly, until fragrant, about one minute. Add red curry paste and cook, stirring constantly, until lightly darkened and vegetables are coated, about one minute. 

Stir in coconut milk, broth, and salt; bring to a boil over medium-high. Stir in chickpeas.

Reduce heat to medium and maintain a simmer, stirring occasionally, until thickened slightly, 15 to 20 minutes. Use a bit of Wondra flour if you're in a hurry. LOL

Remove from heat and stir in spinach; stir until wilted, about one minute. Stir in lime juice. Serve with cashews, cilantro, and barley. Don't be afraid to blend it all together, either.

Blessed be... and happy cooking!